Exercises to pump up the arms. How to pump up big arms - we select a training program and eliminate errors that interfere with growth

How to build arms at home without dumbbells ? This question worries experienced athletes, regardless of gender.

For men, beautiful biceps are an indicator of strength and aesthetics.

It is important for women to keep the top taut so that every outfit on such a body looks perfect.

Both those and others will be helped to realize what was conceived for these muscle groups.

But what if you can’t start training in a fitness club for one reason or another?

Believe me, nothing is impossible for a person with a thirst for action. You can find the rest of the details in this article.

How to pump up your arms at home? Basic rules for achieving quick results

Before you start training, remember that the arms are not only the “banks” of the biceps.

This is a thoughtful combination of joints, muscles, tendons, which is a complex biological mechanism.

Therefore, pumping this part of the body, it is important to understand the general principles of their work.

During your workouts, be sure to consider what kind of load is being applied.

Think of your own hands as an amalgamation of these areas:

1. Biceps
2. Triceps
3. Forearm
4. Deltoid muscle (but it's more like shoulders)

All this can be found in every home:

1. Rope
2. Water canister
3. Stick (30–40 cm)

Connect all these components. Come to the table, we put a stool on it so that your hands lie on the surface at shoulder level.

With the help of brushes, we begin to wind the rope around the stick, pulling the load up. In the same way, we unwind it back.

Get a Martens bandage and secure it in any way possible to the surface at chest level.

You can combine it with a rope and just press the door. Fasten it around the hands and pull the bandage back, directing your hands behind your head.

The result should be movements similar to the “hammer”.

A simple car cable will also come in handy. Having made two loops on it, you can do pull-ups using your own body weight.

At the same time, the hands move similarly to the previous exercise.

Holding the dumbbells in your hands, alternately pull the weight to the opposite part of the chest from it, each time fully straightening the limb.

The brush, in turn, moves along the body. This exercise perfectly pumps up the forearms, significantly increasing the strength of the grip.

Tip: buy a Martens bandage at your nearest pharmacy, it is sold everywhere.

Exercises that train biceps and triceps are included in many training programs. Women, before pumping up their hands at home or in the gym, are wondering if these loads are really necessary? The reason for fear is the unwillingness to shake hands to the state of masculine. Is it possible, what exercises should girls focus on, do they need to work out their forearms and shoulders, and what kind of diet should they follow?

The muscles of the arms are represented by two main ones: biceps and triceps. The first allows you to bend your arm, the second - to unbend it.

arm muscles

In women, the biceps work during the day with household loads and activities with children, and the triceps are not properly loaded. When gaining excess weight, as well as growing up, this zone becomes flabby and sags. Hands no longer look as beautiful as in youth, clothes with open sleeves are put aside. To solve this problem, triceps need to be loaded with special exercises.

What do you need for homework?

To maintain muscle tone or get a beautiful relief on your arms, you can train both at home and in the gym. For homework, you need to purchase additional equipment.

Dumbbells up to 1 kg are ideal for beginners

The simplest inexpensive sports equipment that will help you make quality home workouts are dumbbells and barbells. To maintain shape and lose weight, women can purchase a small amount of inventory. If the goal is a pronounced muscular relief, the mass of weights will have to be increased gradually, buy dumbbells and a barbell with pancakes in advance.

You can also work with your own weight. For women and men who want to keep the body in good shape, basic exercises for the main muscle groups of the upper body are enough. If the goal is to change the relief and build muscle mass, you can work out on the horizontal bar and uneven bars.

Wondered how to pump up your arms at home without dumbbells and a horizontal bar? Prepare a simple and no less effective inventory:

• chairs for performing various bench press variations;
• expander;
• small plastic bottles filled with water or sand.

Making shoulders wider

The question of training that allows you to visually enlarge your shoulders and build muscle mass in this area is most often asked by men and sometimes girls, in the case of an asthenic body type. Contribute to this load of the deltoid muscle. A definite plus of exercise is the transformation of posture.

Before you pump up your arms at home, a man or woman needs to warm up and give a load to the main muscle groups. After that, you can move on to exercises on the shoulders.

Exercises on the horizontal bar are one of the most effective for visually changing the width of the shoulders. The main exercise in this cycle of training is the usual pull-up, but with a wide grip, the maximum possible for your preparation. During one workout, up to 8 pull-ups are performed.

Pull-ups with the widest grip allow you to effectively work your shoulders

Dumbbell exercises

• Take one dumbbell in each hand, place your feet shoulder-width apart, stretch your arms along the body. Spread them apart, raising the brushes to shoulder level, lower them.

Raising arms to the sides with dumbbells

• Bend your legs slightly, lean forward slightly. Take one dumbbell in each hand, lower them down. At the same time, spread your arms to the sides and return to the starting position.

During the exercise, you should feel the muscles

• Take one dumbbell with both hands, pull them forward in front of you. Holding your hands, raise them up and down.

Exercise with weights on outstretched arms

These three simple exercises allow you to work out all three heads of the delta.

Working on the biceps

There are no effective ways to pump up your arms at home in a week, but exercises performed on biceps will give a visible result in just a month.

• Stand up, close your legs together, bend them slightly at the knees, keep your back straight. Take one dumbbell in each hand. Squeeze the muscles while lifting the dumbbells up, lock your elbows during the exercise in one position. Then lower the dumbbells down. While exercising, you should feel muscle tension.

Flexion / extension of arms with dumbbells

• Sit on a chair, tilt your body forward, spread your legs apart. Take a dumbbell in one hand, rest your elbow on your thigh, lower your hand down. As you exhale, raise your arm with the dumbbell up, leaving your elbow in place. The second hand at this time acts as a support, put its brush on the second thigh. After completing the desired number of repetitions, change hands. Do exercises smoothly.

Seated biceps exercise

We grow triceps

Before you pump up your arms at home with dumbbells, check your training program and keep in mind that all exercises aimed at developing the pectoral muscles involve triceps. If you have a lot of them in your arsenal, one isolated triceps exercise will be enough.

• Take dumbbells in your hands. Lift them up and, leading them over your head, bend. The elbows should be tightly pressed to the head, and the shoulder and forearm should form a right angle. As you exhale, straighten your arms. If everything is done correctly, they will line up with the body in a single straight line. This exercise can be done standing or sitting.

Exercise should be done smoothly.

• Find support. It can be a sofa chair or another surface that is stable on the floor. Turn your back to the support and rest with your hands, straighten your legs so that the body forms an arrow. Beginners can bend them at the knees. As you inhale, begin to bend your elbows, lowering your body down, butt should not touch the floor. As you exhale, return to the starting position.

The support in this exercise can be an ordinary chair.

• To load the chest, back muscles and triceps, women can perform a bench press. In the light version, the emphasis is on the hands and knees. During push-ups, the elbows should be pointing back.

A variation of the exercise for a prepared body

All exercises are performed in three sets with repetitions of 15-20 times.

Should you train your forearms?

Before pumping up your arms at home without dumbbells, include one or two exercises on the forearms, part of the arm from the hand to the elbow, into the training program. Training these muscles is important for the harmonious development of the whole body, and strengthening them reduces the risk of injury during weight training.

Expander - the easiest and most effective way to train the muscles of the forearm

The muscles of the forearm are often used in everyday life, so it will be very difficult to achieve progress in the form of their active growth. For men, this is important and achieves a similar result with painstaking work for a long time, and for women it is enough just to keep the muscles in good shape. Without proper diligence and nutrition, there will be no mass growth in this area, they will remain graceful, feminine and at the same time strong.

Expanders are most often used to train the forearm. Before classes, you need to pick up a good hard projectile and work with a brush, observing the standard number of approaches and repetitions.

You can also work your forearms with dumbbells. To do this, take one dumbbell in one hand and perform flexion / extension of the wrists. The rest of the arm must be fixed, only the hand works. You can perform the exercise sitting or standing.

Features of women's training

Arm workouts for women are different from muscle development exercises for men. Standard requests from the representatives of the weaker sex, so that the hands in life and in the photo look neat, smart, feminine. Some girls want a relief, but not a pronounced one. Many are afraid to get a mountain of muscles and completely avoid putting a load on their hands.

Working out the hands allows women to make them fit

In women's training, it is quite difficult to achieve such an effect. The hormonal background and the constitution are different from men's. Reduced testosterone production and an increased percentage of body fat do not allow biceps and triceps to grow intensively. The legs and buttocks in this regard in women are much more responsive.

In order for the hands to look well-groomed, toned and beautiful, it is enough for ladies to include one separate workout with exercises for the hands per week. One or two exercises will be enough for each muscle group.

If the program includes exercises for the pectoral and spinal muscles, the arms will also be worked out in them.

Before you pump up your hands at home, women over the age of 40, 50 and older, as well as girls whose bodies are not prepared, need to tone the main muscle groups. To do this, it is enough to perform basic exercises without weights.

As they strengthen, they can be loaded. At first, half a liter bottles filled with water, or dumbbells weighing 0.5 kg, will be enough. You can take more weight when you manage to hone the technique of performing exercises. In the gym, a coach will help in this matter, and at home, a video.

Do not forget that doctors do not recommend engaging in women during menstruation. In individual cases, in agreement with the doctor, these days you can train the top, including the arms.

Food

When working to improve the quality of your own body, you need to remember the importance of nutrition. Before pumping up your hands at home, decide what result you want to get.

In addition to nutrition, it is important to consume at least 1.5 - 2 liters of water.

If you are interested in losing weight, it is important to recalculate the number of calories consumed, taking into account the energy costs of training. In this case, the standard daily allowance will need to be reduced by several hundred calories, simple carbohydrates should be replaced with complex ones.

If you want to build muscle, you must be in a calorie surplus and training with a steady increase in weight.

Many women want to work out and emphasize the relief of their hands. This is where a low carb diet can help. It is not worth resorting to it the way professional athletes do. Violation of your usual balance of carbohydrates is fraught with food allergies and problems with the gastrointestinal tract. It will be enough to focus on complex carbohydrates, fiber and increase the percentage of protein dishes in the diet. Don't cut out carbs and fats completely.

Both beginners and professionals in the training program should include loads on the main muscle groups and, on certain days of the week, pay attention to specific parts of the body. When compiling a program, do not forget about the breaks between workouts so that you can see progress in your studies, and you like the reflection of your own body more and more.

How to pump up your arms at home? Is it possible without the help of a professional trainer and ...

How to pump up your arms at home? Is it possible to increase biceps in volume without the help of a professional trainer and special simulators? Of course yes! If you are a novice athlete and are still far from your ideal, then use practical advice. They will help you plan your workout and serve as a great incentive.

• Alternate training and rest. If you exercise regularly and work on your arm muscles every time, you will get zero effect as a result. Remember that muscles grow during rest, not during exercise. Frequent intense exercise will lead to muscle burning and overtraining. It is better to focus on the quality of the exercises, and not on the quantity. Do not engage in fanaticism, enjoy every workout.
• Gradually increase the load. Develop a training program for which you will be engaged in the near future. Follow this pattern for 2-4 weeks. Practice 3 times a week. Then diversify your workout and increase the load. Set aside one day to work on the muscles of the shoulders or chest, and one day for the legs.
• Develop strength. The most effective exercises are considered to be: French bench press with dumbbells, traction of the upper block down, lifting the biceps while sitting. When doing bicep curls, increase the weight every 7 days by 5%.
• Train on the horizontal bar. Most often, biceps workouts consist of bending the arms. Many people forget about such simple, but at the same time very effective projectiles as a horizontal bar and bars. The crossbar can be found in any yard, for this it is not necessary to sign up for a gym. Get outside and get busy. Moreover, fresh air is much healthier and more pleasant than the smell of sweat in the gym. Close-grip pull-ups are a great biceps exercise that builds muscle strength and builds muscle mass. If you can easily do more than 10 pull-ups, then move on to weighted pull-ups. The better you develop strength, the more you gain muscle mass (subject to diet).
• Stretch. End each workout with a stretch. It will help to quickly restore muscles, relieve fatigue, and is also able to lengthen the fascia.
• swing your legs. Squats and lunges are a bodybuilder's best friend. If you want to build muscle mass, then be sure to do these exercises. The fact is that during leg training, metabolic processes are accelerated and the body begins to actively produce growth hormones. As a result, not only the muscles of the legs increase, but also the muscles of other parts of the body. Every leg workout should be followed by at least 24 hours of rest.
• Work on your forearms. Arms are not just biceps. In order for your body to look proportionate and your muscles to be strong, you need to work on all parts. Don't forget your forearms. If they are not strong enough, then you simply will not be able to lift the required weight. Use overlays on the neck of the rod. This is extremely beneficial, as training with a thick bar gives you the opportunity to increase your grip strength. If the grip is difficult, then it will be difficult to achieve the desired result.
• Eat Right. Muscle mass does not arise from scratch. To do this, you need to provide the body with a sufficient amount of protein, slow carbohydrates and fats. You will not be able to increase the volume of the hands if the total body weight does not change. To build just one centimeter on your arm, you need to gain about 2 kg of muscle mass, and without nutrition it is almost impossible to do this. The calorie content of the diet, the amount of proteins, fats and carbohydrates is calculated based on body weight. The entire daily menu must be divided into 5-6 servings. In the first half of the day, give preference to carbohydrate foods, and in the second - protein foods with vegetables. Choose a diet that will allow you to build muscle mass, not subcutaneous fat.
• Drink enough clean water. Water is meant, not juices, tea or coffee. The rate of water per day is calculated very simply: 30 g of water per 1 kg of weight. So, for example, an athlete weighing 90 kg needs to drink from 3 liters of water per day. You should also drink during your workout to avoid dehydration.
• Use sports nutrition and supplements. Use tyrosine and caffeine before training, amino acids during exercise, and after training, pamper your tired body with protein and creatine. Before buying and using supplements, consult with a specialist. Do not mindlessly take all the sports supplements that come to hand. They should become your auxiliary tool, and not a replacement for training and whole foods.
• Set goals and go for them. It is important not only to learn how to pump up your arms, but also to take real steps. Think about your goal and do something every day to achieve it. Do not look for miracle cures and pills that will help you pump up your arms in 2 weeks. Do not forget that all people are different and each has its own physiology. It is especially difficult for men with an ectomorph body type to gain muscle mass.
• Learn to relax. First, get yourself quality and long sleep. Try to go to bed before 12 noon and get up at 7-8 am. Secondly, rest between workouts and don't chase quick results. Take a break from your obsession about how to build arm muscles and focus on nutrition and the quality of your workouts. Thirdly, use pleasant methods of recovery: massage, sauna, steam bath, walks in the fresh air, pleasant communication with friends. Do not get hung up on your body and the process will go much faster.

We swing hands with a barbell

You can pump up your hands both in the gym and at home. If you have a barbell and dumbbells of different weights at home, then there will be no problems at all. With the help of these shells you will be able to perform the most effective exercises. Biceps are worked out by bending and unbending the arms with dumbbells. In this case, the amplitude of flexion and extension may be different. Depending on the amplitude with which you work, muscle growth or their relief will depend.

When performing flexion-extension, you need to use a support against which the elbows will rest. The weight of the shells should be chosen based on physical capabilities. As the muscles grow, the weight of the projectile must be increased.

If you want to pump up your arms with a barbell, then use the following recommendations:

• Determine the optimal weight for yourself. It should not be too big or small.
• Before performing the main set of exercises, it is necessary to do a warm-up. It will help to avoid severe muscle pain, sprains, fatigue, injuries, etc.

So, stand against the wall, straighten your back, take the bar from below with a wide grip and begin to alternately bend and unbend your arms, raising the bar to the chest and lowering it to its original position. The elbows remain motionless.

Don't help yourself with your elbows. Incorrect execution technique and incorrect amplitude will not give the desired effect, and the training will be in vain. Engage only the muscles of the back and biceps. When unbending, do not straighten your arms completely, but leave them slightly bent.

Another exercise with a barbell is a raise to the chest with a reverse grip. Grab a plate bar and pull the bar to your chest (thumbs pointing down).

Bench exercises are suitable for working out the lower part of the biceps. Sit on a bench, take a barbell, and start the exercise: do flexion-extension of your arms, but do not straighten your arms completely. Always keep your back straight.

Working with dumbbells

Dumbbells are great for working out the biceps. With their help, you can work with each hand separately. In some people, the hands have different strengths, so it is important for them to distribute the load.

To perform the exercises, you will need a chair and dumbbells. So, let's start training:

• We sit on a chair or stool, take dumbbells and begin to raise and lower both hands alternately. Hold at the top for a few seconds and lower your hand.
• From a sitting or standing position, begin to bend your arms with dumbbells to your shoulders, alternately or simultaneously. Exhale on effort, inhale on relaxation.

It is enough to train with a barbell 3 times a week.

How to pump up your arms without a barbell and dumbbells?

In addition to barbells and dumbbells, there are such wonderful types of load as push-ups and pull-ups. If not everyone can afford a barbell, then anyone can find a horizontal bar. How to pump up biceps without weights?

• Standard push ups. Lie on the floor, keep your body straight, elbows slightly bent, arms slightly wider than shoulders at chest level, feet hip-width apart. Begin to lower yourself down, bending your arms, but without touching your chest to the floor. Slowly return to the starting position.
• Push-ups with a narrow grip. We accept the starting position as in the previous exercise, but with a slight difference: the index and thumb fingers should touch each other. We begin to go down, as close as possible to the palms, but without touching them. Then we return to the starting position.
• Wide grip push-ups. We lie down on the floor, spread our arms as wide as possible, begin to go down, and then with the help of the chest muscles we return to the starting position. Don't arch your back and keep your abs tight.
• Push-ups with legs thrown back. We accept the starting position, as with ordinary push-ups, but we put our legs on a hill, for example, on a sofa, bed or stool.
• Push-ups with cotton. This exercise is suitable for more advanced athletes who feel strength in their hands. So, we take an emphasis lying down, legs hip-width apart, back is even, we make a jerk up and clap our hands. First you need to learn how to get off the ground with both hands.
• Pull-ups on the horizontal bar. Perform pull-ups with a wide, medium and narrow grip. Grab the bar, bring your shoulder blades together, and slowly begin to pull yourself up. Try to raise your chin above the bar. Do 3-4 sets of 10 pull-ups. In the first session, do as many repetitions as you can.

How to pump up the hands of a girl at home?

Many girls bypass arm exercises, thinking that in this way they will turn into the Hulk. It is clear that the female physiology is not arranged in the same way as the male one, and in order to achieve at least a minimal growth of the biceps, it is necessary to disappear in the gym for months, but the fear still remains. All these stereotypes play a cruel joke on the ladies, as they themselves suffer from flabby, ugly hands. It is necessary to work on the muscles of the hands, and then they will become more elegant, toned and slender.

We present a simple set of hand exercises for girls:

• Support push-ups. Go to a support, for example, a bed, lean on it with your hands, put your feet shoulder-width apart. Start doing regular push-ups without arching your back. Do the exercise smoothly and efficiently. Do 15 to 30 reps in total, depending on your fitness level.
• Pushups. Perform classic push-ups from the floor. If the exercise is difficult for you, then do push-ups from your knees.
• Work with dumbbells. Take dumbbells weighing from 1.5 to 4 kg, stand up straight, start alternately raising your arms in your chest. Do 5 sets of 30 reps in total.
• Take dumbbells, stand up straight, stretch your arms at your sides parallel to the floor. Raise your hands and bring them together in front of you. Do 15 reps in total.
• Go to the bed or sofa, turn your back to it, sit down a little and lean your hands on the edge. Stretch your legs forward and do not bend. Begin to lower yourself down, trying to get your buttocks to the floor. Return to the starting position and repeat the exercise a few more times. These push-ups help strengthen the triceps.
• Sit on a bed or stool, take dumbbells in your hands, lift them above your head and start lowering them behind your head. Do 15 repetitions. You can also work with one dumbbell, taking it with two hands.

What is the immediately conspicuous calling card of a real man? For which you do not need to climb into the inner pocket of a coat or jacket, or look with a tense look in the yard among parked cars. Arms! They and only they will say more than a hundred of the most spectacular words.

Powerful, pumped, masculine! Many girls will agree with this, and not only them. You can talk as much as you like about the image, style and other make-ups, but the inflated bitsukha will outshine any hairstyle, and not only her ... What is most interesting, many girls are very willing to try on beautifully designed muscular arms.

But, if there is no way to diligently shed sweat in the gym (work, family, lack of a gym itself), how to make your hands please the eye and amaze the imagination and at the same time not leave the house? Let's figure it out.

Anatomical structure of the muscles of the hands

We will not go deep under the skin. Let's designate the main groups, focusing on the most important and largest. These groups are the muscles of the shoulder and forearm. We must immediately make a reservation that in the practice of building a body, or bodybuilding, a slightly different group, the so-called deltoids, is referred to the shoulder muscles, but this is not about them.

The most noticeable muscles of the shoulder, according to anatomy, are the biceps flexor (the same bitsuha), which is clearly visible from the outside, consisting of short and long heads, and the triceps extensor - triceps (lateral, long and medial heads).

• In addition to those listed, we note the shoulder - the coracoid muscle, which is of great importance for the beautiful shape of the hands.
• The biceps and brachio-coracoid muscles form the anterior surface, and the triceps form the posterior surface of the arm.

The size of the biceps is 30-35%, while the triceps is up to 70% of the volume. The main muscles of the forearm are the brachialis (brachialis) and the shoulder - radial, radial flexor of the wrist, coracoid. All these muscles are involved in flexion and extension of the arms.

It is these well-developed muscles that form a beautiful (or vice versa - frightening) shape of the hands. Their training will be discussed. But first, let's dwell on the necessary equipment.

Inventory for increasing the muscles of the hands

Ideally, of course, to equip a small gym at home with a full set of necessary equipment and exercise equipment (now, compared even to the early 2000s, there are quite a lot of multifunctional devices in sports stores). But, unfortunately, not everyone has enough free space, and financial opportunities do not always allow you to acquire a sparkling steel monster. Nevertheless, a minimum set of shells for a novice athlete is necessary. To pump up muscles at home you will need:

• straight barbell;
• a barbell with a W-shaped (curved) or so-called EZ-grip;
• collapsible dumbbells;
• multifunctional (spring) expander;
• the hand trainer;
• weights;
• horizontal bar;
• bars

Well, well - well, for starters, you can get by with half the list (any barbell is desirable and at least kettlebells or dumbbells). It is very problematic to pump your hands at home without any shells, especially quickly.

If there is no inventory at all!

Sad! But you can live - the bars will replace the stools for working out the triceps for the first time, enough. It is more difficult with biceps - they need heaviness. You can use buckets filled with water, door jambs for pull-ups (if they are very strong). The main thing is the goal!

Where and when to swing your arms at home

The choice of location depends on home conditions. It is desirable that there is enough space for comfortable movement, it was not cold and there were no extraneous irritants (in the form of a mother-in-law, various animals and small children).

The time for training is selected individually, but within an hour in duration.

It is better to train in the afternoon, when the body is in good shape. There are cases when athletes who worked out at night became champions in bodybuilding, but still it is better to avoid such options without creating an unnecessary load for yourself. And, of course, training clothes should be comfortable, not restricting movement (any T-shirt, shorts or trousers will do, if the floor is warm you can train barefoot).

And now the inventory is selected, with the place and time, it's time to start pumping. Get ready for sweat, pain and tears, but it's worth it!

Beginning or basic course.

Any training session must begin with a warm-up to warm up and stretch the muscles and ligaments. A good warm-up significantly increases the effectiveness of the workout and helps to avoid injury. It is necessary to stretch-warm up the whole body, and not just the trained muscle group.

Warm up

The warm-up complex for the hands usually consists of swing and rotational movements (rotation in the shoulder, elbow and carpal joints), warming up the fingers. It is advisable to actively move for five minutes - jump, run, squat. The results of training without a warm-up are teeming with YouTube and clinics in your area.

Basic exercises

• Based on the functional characteristics of the main muscle groups of the arms, the movements in the exercises are divided into flexion and extensor movements. Let's consider in more detail.
• For training the front surface, various bending of the arms with a barbell or dumbbells with various grips, pull-ups on the crossbar with a direct and reverse grip, and biceps rows are suitable.
• Triceps are trained, respectively, by any extension movements - push-ups from the floor and on the uneven bars, reverse push-ups, various variations of arm extensions with a barbell or dumbbells.

For the initial course, we will use three basic exercises for these muscle groups.

Biceps:

• lifting the barbell to the biceps (execution technique: starting position - standing. Feet shoulder-width apart, arms with the projectile lowered down with palms towards you. Elbows pressed to the sides. On "one", while exhaling, slowly bend your arms in an arc to the upper chest. On "two" return to its original position);
• curls with dumbbells (alternating): arms with dumbbells below, palms facing you. Bend your right arm for a “time”, bringing the dumbbell in an arc to your chest. On "two" - lower, while simultaneously bending the other arm in the same way.
• pull-ups with a reverse grip: take the “hanging on the crossbar” position, hands with palms facing you. For one, bend your elbows, pulling your body to the horizontal bar. On the "two" go down, taking the starting position.

Triceps:

• push-ups from the floor (take the emphasis lying down. Go down to the floor once, bending your arms at the elbows, return to point-blank lying on straight arms for two):
• bench press with a narrow grip (the weight of the bar is average, you don’t need to strain. Hands on the bar are located at a distance of 10-15 cm. The grip is standard. We lower the bar to the chest at once, we raise it by two (on exhalation).)
• reverse push-ups from the bench (chair). Take an emphasis on your hands while sitting with your back to a chair, the lower body in a free position above the floor with emphasis on your legs. Bend your arms once, lower yourself to the floor, slowly straighten your arms while exhaling, take the starting position.

Forearm:

It should be borne in mind that the muscles of the forearm are effectively pumped during pull-ups and are involved in almost all exercises related to grips. Therefore, we pump them at the end of the workout, in simple terms - we finish them off. There are two main exercises:

• flexion of the forearms with a barbell (dumbbells) in the hands (the starting position is sitting, the hands with the bar of the barbell (dumbbells) lie on their knees with a grip up. We lower the wrists with weights down at once, slowly raise them by two);
• reverse flexion of the forearms with a barbell or dumbbells (ip - sitting, hands with weights are palms down. At once we raise the wrists up with a slight pause at the top point, for "two" - slowly lower them down);

Approximate basic complex (first 1-2 months):

1. lifting the bar for biceps 3x8;
2. alternating dumbbell lifting 3x8;
3. pull-ups with a reverse grip 3x8;
4. push-ups from the floor 3x15-20;
5. bench press with a narrow grip 3x8-10;
6. reverse push-ups from a chair 3x15;
7. flexion of the forearms with weights (barbell, dumbbells) 3x10
8. reverse flexion of the forearms 3x10.

Rest between sets 1 minute, between exercises 2-3 minutes.

Features of home workouts

If the exercise is easy - increase the weight or add the number of repetitions. Follow the execution technique!

As a result of working out the muscles of the hands with the basic complex, their strength and volume will increase and it will be possible to dilute the training with new exercises, as well as vary the speed of execution, use supersets and pumping.

A superset is a mini-complex when two exercises are performed in one approach with minimal rest between them. For example: we perform 10 push-ups from the floor and immediately 10 repetitions of the bench press with a narrow grip.

An example of a complex for "advanced"

1. bench press with a narrow grip 3x8-10;
2. superset: push-ups from the floor + reverse push-ups from the chair 3x10;
3. extension of the arms with a dumbbell from behind the head 3x10 (this is a new exercise, but the level has already increased - you will figure it out).
4. lifting the bar for biceps 3x8;
5. superset: pull-ups on the crossbar with a reverse grip + alternate bending of the arms with dumbbells 3x8;
6. concentrated curls with dumbbells 3x8.
7. Forearm superset: forearm curls/reverse curls 3x10.

Class schedule

It is important to remember that the arm muscles very quickly adapt to loads and recover quickly, so you can train them often, but at least 2/3 times a week. Muscle recovery is just as important as exercise. Therefore, it is important to observe the intervals between workouts for muscle relaxation.

When athletic training is desirable, even necessary, to follow a certain diet.

For effective muscle growth, it is necessary that a large number of high-protein foods be present in the daily diet.

Such products are: chicken eggs, meat, cottage cheese, fish, chicken, turkey. To replenish energy costs, carbohydrates are needed.

• They are best obtained from cereals (buckwheat, rice, oatmeal), fruits, vegetables.
• Eating a lot of sugar and foods high in it should be avoided, as well as fatty foods.
• Drink at least 2-3 liters of water per day.
• Various dietary supplements (the so-called sports nutrition) will not interfere: proteins, gainers, amino acids (including BCAAs), creatine and complex vitamins.

Important! Sports nutrition does not replace a full-fledged diet from ordinary products and is an addition to it, and not the main component.

Motivation and motivation before class

Be prepared that the result will not appear immediately, but the fact that with regular classes it will certainly be - 100%!

• Tested by millions of professionals and fans of the "iron sport".
• To increase the effectiveness of training, you need to clearly see the goal and consistently make efforts to achieve it.
• Keep a training diary (regular notebook).
• Place a photo on the first page before starting classes and periodically (every two weeks or 10 days) take new similar photos.
• Now the presence of electronic gadgets allows you to keep electronic diaries.

Visualize the hands of your dreams! Watch motivational videos on the Internet, hang a poster with an example to follow. When doing exercises, imagine how the muscles are filled with strength and increase in volume. The main thing to know is that efforts will not be in vain!

Conclusion

Pumping up your hands at home is not an easy task, but it is quite doable. The main clear goal-setting and consistency in the implementation of the plan.

• In order for training to give results, it is necessary (!) Regularity and full dedication.
• The biggest mistake is to stop at the very beginning without seeing instant changes.
• It should be remembered that all people are individual (I will not say anything about age and gender).
• For some, the effect may appear after a few sessions, and for someone after liters of sweat shed during endless workouts!

As the ancient wisdom says: “It doesn’t matter how fast you move, the main thing is not to stop!”. Make the hands of your dreams!

Every man wants to have strong arms. And you don't have to go to the gym to do it. If desired, even at home, you can pump up the muscles of the hands without spending money on subscriptions. True, you still have to spend money on the purchase of shells. If you already have dumbbells and a barbell at home, it's even easier. With their help, you can pump up muscles the fastest.

So, there are quite a few muscles on a person’s hands, but some of them are most often trained:

• biceps (responsible for bending the arms);
• triceps (the main task is to extend the upper limbs);
• forearms (needed to move the forearms and hold objects with fingers).

Their location can be seen in the following image:

What do you need for homework?

Ideally, a sports bench, bars and a crossbar, several dumbbells and a barbell. True, not much is able to buy this (in our article on how to make dumbbells at home). These shells can be replaced with improvised means, for example, plastic bottles with sand or water.

Working with such inventory is not so convenient, so if there is a great desire, it is still better to buy some hardware for yourself at home. Until that time, you will mostly have to do exercises with your own weight.

You can train your hands twice a week. One of them - we swing the biceps and triceps, the second - we load the deltas (shoulders) and forearms. So, let's start by analyzing the most effective exercises for these muscle groups that can be done at home.

Making shoulders wider

We know that deltas consist of three bundles - anterior, lateral and posterior. The strongest of them is the front one, it is involved in many hand movements. For example, with the popular bench press, the front bundle of deltas is quite heavily involved in the work. It is activated in those moments when we need to lift something up above our heads.

Lateral and rear deltas are less developed. Moreover, training the former can visually make the shoulders wider, while not giving them real strength or power. They swing mainly due to traction or swing movements.

It is best to train the shoulders with dropsets with small weights, since doing exercises with maximum weights is very dangerous, given the structure of the shoulder joint, and it is easy to injure it. Therefore, when training deltas, you do not need to chase the weights, but you should try to feel the working muscles as best as possible.

Army press

In the classic version, it is performed with a barbell and works well on the front and side deltas (to a lesser extent). To perform, you need to take the neck with a grip slightly wider than your shoulders, bend your back and put it on the pectoral muscles. Then, as you exhale, squeeze the bar up, and lower it as you inhale. The back should be arched, for insurance, you can wear an athletic belt.

If there are no barbells or dumbbells, then you can replace them with plastic bottles of water or sand, for example, with a volume of 5 liters. Their handles must be strong so that the bottles do not fall on the floor. Other handy tools can be used as a substitute, depending on what you have at home.

This is a basic shoulder exercise, incorrect back positioning can lead to problems with the spine and lower back, so always follow the execution technique. It is enough to do slowly 4-5 trips of 10-15 repetitions.

Mahi hands to the sides

Depending on the technique, the lateral and rear deltas are involved in the work to varying degrees. Mahi (or dilutions) are made with little weight. For starters, 5-8 kg for each hand is enough. Beginners can start with two liter water bottles (if they can be clasped properly).

The technique is quite complicated and few people without the help of an instructor will be able to perform the exercise correctly the first time. You need to stand straight, put your feet shoulder-width apart, slightly bending them at the knees. In both hands we hold dumbbells (or their substitutes). As you exhale, we spread our arms to the sides (as if a bird is flapping its wings). The elbows should always rise above the hands, which should be brought to the level of the chin or slightly higher.

We propose to perform this exercise with the following drop set (without rest):

• 10-12 times with dumbbells weighing 8 kg;
• 10-12 times with dumbbells 5 kg;
• the maximum number of times with dumbbells is 2 kg.

Try doing 3-4 sets like this - your shoulders will burn unbearably, but it will be of great benefit, and you will be one step closer to your goal of developing beautiful and sculpted arms.

If you want to pump the back muscle bundles with this exercise, then it will need to be performed in a forward tilt.

Working on the biceps

Biceps workouts should be varied. In addition, in order to use the two bundles (heads) of this muscle group, one must not forget to load the brachialis, which is located under the biceps. It is during the training of this muscle that the height of the biceps will increase.

There are several basic exercises for biceps. We note right away that although reverse grip pull-ups are such, they are difficult to fully use in pumping hands. This is due to the fact that in addition to the biceps, the back is also very tense, and this takes a lot of strength. Often it is this fact that prevents you from fully concentrating and putting all your energy only into training your hands.

Standing barbell curls (bicep curls)

This exercise, perhaps, was seen by everyone who at least once looked into the gym - such is its popularity. Some, due to physiological characteristics, use two dumbbells instead of a barbell. This option also has the right to life and is no worse. If there is no sports equipment, then you can come up with various weights. For example, sandbag, cast iron pipe, etc.

To perform, stand up straight, bend your knees slightly, take the bar with a reverse grip. Grip width can be different, choose the option that best suits you. At the lower and upper points of execution, do not relax your hands, keep them in tension. Four sets of 8-12 reps is enough.

Choose the weight of the projectile according to your strength. As muscle mass and muscle endurance increase, increase it.

Hammers

So, we found a good exercise for building biceps mass, what's next? We must not forget about the development of brachialis, as this will help visually make our "guns" even higher.

One of the most common and recognized methods is the implementation of a hammer (or hammers). The starting position is the same as in the previous exercise. In both hands we take dumbbells or bottles of sand. The palms should face each other. Without turning your wrists, lift the weight to shoulder height with one hand, then the other.

The elbows should remain in one place - pressed to the sides. The part of the hand that is above it should also not move. We bend our arms slowly, without swinging the body. Sets of 3 or 4 10-15 times will be enough to load the brachialis and get positive feedback from it on rest days. .

When performing the above exercises, watch the body - it should not sway. Otherwise, you will remove the load from the biceps and transfer it to the whole body. At the same time, the efficiency of hand development is reduced several times.

We grow triceps

Contrary to popular belief, it is the triceps, not the biceps, that will help to make the arms wider the fastest. They consist of three beams, the development of which will significantly increase your hands.

Push-ups on the uneven bars

This is one of the best exercises, which is considered basic for working out the extensor muscles of the arms. In this case, it is better to take a narrow grip (shoulder width or slightly narrower). Even when working only with their own weight, the hands receive a solid load, which not everyone can do.

In order for the load to be concentrated almost exclusively on the triceps, you need to perform the exercise with a flat back, moving your legs back. In this way, you minimize the involvement of the pectoral muscles.

If you are able to do more than 4 sets of 20 times with a minute rest, then you can safely start adding weights, for example, doing push-ups, tying something heavy to yourself (a five-liter eggplant with water, a sandbag, etc.).

There are also cases when there are no bars in the yard and at home, what to do in this case? The emphasis can be taken on two chairs, which should be placed at the width of your shoulders. Just be sure to keep a balance so that you do not fall to the floor along with such a design.

You can also try a safer way. Place two chairs side by side - one behind you (put your hands on it, fingers should look forward), the other in front, on which you put your feet. Bend your elbows, try to pull the latter back, and not to the sides. If it is too easy to perform the exercise, then you can put a few books or other weighting on top of yourself. Perform 4-5 such approaches 10-15 times in training.

Classic push ups

The simplest thing you can think of is doing regular push-ups from the floor. There is no doubt about their effectiveness, but you can’t really build muscle mass with them. Nevertheless, putting your hands in order, adding sports uniforms to them in the form of a relief is quite realistic.

You can complicate your tasks a little and do push-ups in a handstand. If you have problems with balance, then you can rest your feet on the wall. In this embodiment, doing push-ups is quite difficult. The main thing to remember is not to put your hands too wide, otherwise the load will be transferred to the pectoral muscles. You need to put your hands a little narrower than shoulder width.

Bent over arm extension

In fact, many underestimate this exercise. Despite the fact that the approaches are performed with fairly small weights, the triceps are very well tensed. Instead of dumbbells, you can, again, use bottles of sand or water.

You need to find a focus. It can be a table, chair back, etc. Bend your back, place your hands on the side along the body. Tightly press your elbow to yourself and constantly control that it remains in place. Begin to bend and unbend the arm at the elbow without swinging the body. All repetitions of the approach should be performed first with one hand, then with the other.

In the upper position, you can fix the arm for 1-3 seconds in order to maximize all the muscle fibers of the triceps. Three or four sets of 10-15 times should be enough for you to bleed the muscles and give them an impetus to development.

Should I pay attention to the forearms?

In fact, not many people work on them separately. There are enough exercises for the main muscle groups in the form of pulls that strain and strengthen these muscles.

To increase the strength of the grip, you can use hanging on the horizontal bar and other similar exercises. To strengthen the ligaments, you will need dumbbells or other weights that you can wrap around. It is enough to take the weight in your hand and start slowly rotating clockwise, then in the opposite direction. You can do this by time, or by the number of laps.

Much in this matter is determined by genetics and body type. If you are thin by nature, then you should focus on the main muscles, and the forearms will reach for them.

Features of women's training

The listed exercises can be used by the weaker sex. At the same time, you should not take the heaviest dumbbells or ten-liter eggplants with water.

In order to put your hands in order and make them fit, it is quite enough to limit yourself to weights weighing 3-5 kg.

It is better to increase the number of repetitions to 20-25, and take the pace quite fast. At the same time, you should take no more than 1 minute to rest.

Keep a close eye on your heart rate if you haven't been exercising before, as high physical activity can negatively affect your well-being.

Conclusion

You can replace dumbbells and barbells at home with improvised means: plastic bottles with sand or water, cast iron products, cargo bags, etc. With the help of this equipment, you can put your hands in order, adding strength and volume to them.

Use the exercises listed in the article, as they are basic and work 100% in almost all cases. Do not forget about the regularity of training, since one or two sessions, if everything ends there, will not be able to make your arms massive and strong.

Results don't come quickly. It will take at least three months of intensive training. But you can accelerate muscle growth by taking protein shakes, proper nutrition (less carbohydrates, more protein) and, if desired, other sports nutrition.

In other cases, regular exercise and the right training program are enough to gain muscle mass.